Category: Richmond, VA

  • Triple Triple

    13 of Richmond’s finest, plus one latecomer, gathered in the gloom of Hoedown to start the week right. Here’s what happened:

    COP on the field (apparently a first): DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // SSHs

    Triple Check #1: P1- People’s Chair with Air Press // P2: Planks // P3: Run to the bars, 5 Pulls ups, Run back. Mosey to Blacktop

    4 Corners: Corner 1- 5 Burpees // Corner 2- 5 Burpees, 15 Merkins // Corner 3- 5 Burpees, 15 Merkins, 25 Squats // Corner 4: 5 Burpees, 15 Merkins, 25 Squats, 40 Monkey Humpers. Mosey to bottom of Lindsay Court, cross the creek, into the hidden park

    Triple Check #2: P1 – Dips // P2 – American Hammers // P3: Bernie Sanders to the bottom of the grassy hill, crawl bear up the hill, run back.

    Catch me if you can: P1 Bernie Sanders up Lindsay Court, P2 performs 3 burpees and then runs to catch P1, switch.

    Triple Check #3 at the busloop: P1: Balls to the Wall // P2: WW2s // P3: Run the loop

    COP: Plank, Merkin Ring of Fire // Flutter Kick IC // 1 min of silence- with the words, “Love, Surrender, Trust”

    Moleskin: The first truly warm morning. After a 90+ degree weekend the blacktop was nice and radiant. Good to enjoy the park at the bottom of Lindsay in the daylight. Great mumble chatter. Somehow we managed to fit in a lot in 45 min. Thanks dudes for being one of the most consistent things in my life!

  • Wet Stuff

    Quiet day on the trails, even though it was 70 and sunny. PAX went Northbank to T Pot to Buttermilk. Helix went unseen from the stairs to the parking lot. Hikers on the trail were sharing a legend, passed on to TYA and YHC, that he jumped over a copperhead at the trail head. A wet substance fell from the sky that the PAX did not recognize – perhaps it could be useful.

    All PAX reconvened at ET’s to trade recipes and share stories of child rearing.

  • Simple for Saturday

    YHC and 2.0 assembled pasta and meatballs and bread sticks for dinner. Dropoff was easy and a good discussion about gratitude with Wick d on way back.

  • Two To Tango

    Two freedom loving warriors made a choice without force or coercion to greet the dawn of a new day. The internal calling to improve oneself was so great no incentive, lottery or external prize was needed. According to the Amelia County Historical Society, it went a little something like this.

    Start at the courthouse and mosey around downtown to the public soccer field. This soccer field was to No Toll as road kill is to filet minon. COP

    SSH, IW, DQ, WWII, FB, Merkin X 20

    Country Mile: Follow the approximately 1/2 mile loop and complete one burpee at each light post.

    Lindsey/Lindsay/Linsee Lite: Start with 10 Merkins at the bottom of the hill, run to top of the hill to the school house and complete 30 Squats. Back to bottom for round two of 20/20, round three 30/10.

    Beast Of Me Is The Best Of Me: Mosey to previously mentioned soccer field. Exercises – SSH, squat, AH, crunch, merkin, burpee.

    Triple Czech: Start at the courthouse steps. 3 rounds of man running, the other man exercising. Exercises – dips, decline merkins, plank.

    COT: Numberama, namerama and Nails took us out.

    Moleskin: When a man finds himself with so many blessings, the next logical step is to share them. This was a scouting workout as we are making a concerted effort to share the incredible joy and meaning a bunch of sweaty middle aged guys can bring to one another. Details to come this week.

    And finally…

    Q: What do you it when a chameleon can’t change colors?

    A: A reptile dysfunction.

    Your pal,

    Hardywood

  • Some OG for the 5th One

    21 of F3 RVA’s Finest arrived at Dogwood Dell this morning to help YHC finish out his 5 Q’s and in 5 day for 5 years with F3 with style

    This is how it went down

    Warm Up – Mosey over to the first traffic circle for some Karoake and backwards running.

    COP Round 1 – Since The Carpenter will be leaving us for NJ soon YHC passed the Q off to him to lead us (maybe for the last time) in 100+ SSH IC

    COP (ALL IC) – DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Mosey to the halfway down Love Hill

    Love Hill – Partner Up, First partner runs down to the gate then back to their second partner while they are completing exercises heading down. Exercises were Broad Jump Burpees, Polar Bears, and Lunge. Switch, Rinse, and Repeat till we reach the gate

    Mosey up to the toll booth with some Bernie Sanders mixed in there

    Bridge Work – While running across the Nickle Bridge, stop at every light pole to complete a Burpee. Keep going till reaching the first intersection on the other side or till the lead group comes back to where you are. Then we headed back repeating the same thing

    Mosey over to the hill by toll road below the shelter

    11’s – Squats at the top and 2ct American Hammers at the bottom. Run down and Bernie Sanders up the hill

    Mosey back to the SF

    3 MOM (ALL IC) – Dirty Dogs, Flutter Kicks, Rosalitas, Superman

    Numberrama, Namerama, Announcements, The Carpenter took us out

    MOLESKIN

    It was great to finish this week off Qing Dogpile again. During this pandemic, YHC hasn’t be out to Dogpile as much as he has wanted to for a number of reasons. There is just something great about getting together with guys across RVA at least once a week to make the week just a little bit easier.

    The first two groups of exercises where things YHC remember we would compete almost once a month at Dogpile in the “old days”. It was great to break them out.

    The run heavy workout as DTH mentioned give the PAX a rare opportunity to have some good mumble chatter and also in his words “make the bridge go by faster”

    Thanks to all those that have been there for YHC’s over the last five years. This group has impacted me in ways that are hard to put into words. Its rare to find a Brotherhood like this anymore

    ANNOUNCEMENTS

    • Memorial Day Convergences at Tredegar starting at 7 am
    • DTH will have the F3 Name Shirt delievery within the next couple of weeks
    • A few spots maybe open on Breaking Bread. Please look to sign up and see Upchuck if you have any questions

    SPIT ON THAT!!

  • My Wife is Getting Her Hair Cut

    Two hombres joined forces amid The Gloom of Robinson St. at 05:30. Temps were steady at 70 and sunny.

    Route was south on Robinson, right around the lake, right to the former Columbus Statue, south on Park, right to head down the Triangle of Death, loop on the backside of the park, and up the hill to the east of Love Hill / west of the Toll Booth, and to the Dogpile shovel flag.

    Return route: straight back to the Flag.

    Numbers, Names, YHC took us out with a message about family, wives, strength, and ladies having their hair cut this weekend.

  • Dracula Returns

    Well only 3 beasts posted for Satans hill on this fine Friday at a sunny and 72 degree Satan’s hill. that included only 1 newmarketeer and 2 outsiders. Surely the bullseye Q at Timberwolf kept a few away. I mistakenly dared @bullseye to take the Q and threw a beat down at those that attended. According to the white Tesla here is what went down.

    COP- (all counts are under question due to mumble chatter). 30 SSH. 10 each: Phelps, helicopters, Jazzercise, DQ’s, Imperial walkers, merkins, flutters, LBC,

    Run to first mailbox. Enjoy a run through the hood. Choose number 1-7. Run to the mailbox number u called. 7 equals run 7 mailboxes. Do 30 of called exercise.

    7 and 30SSH, 6 and 40 LBC’s, 50 and 50 Squated, 20 and 80 merkins, 3 and 70 Mountsain climbers. Finished off the numbers with various exercises. Finished with 20: Carolina Drydocks, 20 LBS’s, 20 squats on way back to flag. Finish at the flag with some curb crawls.

    YHC took us out in prayer. Kudos to Dracula for posting 2 days in row to start his F3 indoctrination. Rosco as always great work.

  • The Bridge to Nowhere

    Six of our finest gathered at the home of the Eagles to question if anyone wanted to take the Q. After YHC arrived and declared he signed up, forgot, then was reminded this morning of his volunteer for the Q, we discussed the route and off we went. Goal was negative splits

    The Route
    – Meander through Glen Eagles over to Ridgefield
    – Left on Ridgefield
    – All the way to Tuckahoe Creek Park and across the bridge
    – Go as far as you can in 23 minutes then return in 22 minutes
    – Grunt and groan up the 4 hills back to Godwin

    Announcements
    – Memorial Day convergence 7am @ Tredegar

    Moleskin
    The goal today was negative splits. Handshake quickly dismissed his result as 22 out and 23 back but upon further review, realized he indeed accomplished negative splits. Well on your way to the 6 mile group.

    There was some interesting banter pre-BoM about attention to detail on a series of texts from yesterday. Post prayer, the record was checked and accusations of lack of attention to detail were recanted. All is now well in the world. Some of us may make mistakes, but we are always confident in them.

    Great running today men. Thanks for letting me lead.

    Splinter out.

  • 5 Years and counting

    5 Davillians arrived on a perfect to morning to help YHC celebrate Day 4 and the official anniversary date of YHC’s 5 years with F3

    This how it went down

    Warm Up – Mosey around the school grounds the finish up at the blacktop (about a 1/4 mile run)

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Heels to Heaven, HRM’s, Arm Circles

    THANG

    Mosey to the ball field

    Running the Bases – We did 3 times around with the following exercises and reps – 1st base- Heels to Heaven 10/20/10; 2nd base- Merkins 10/20/10; 3rd base – Mtn. Climbers/American Hammers 10/20/10. Once we reach home completed a decline number of Burpees based on when you finished (i.e. – 1st finisher – 5 Burpees – Last finisher 1 Burpee)

    Working The Outside – While heading to the soccer goal at the end of the field, completed 20 steps/paces/jumps of the following: Bear Crawls, Frog Jump, Crab Walk, Lunges. Rinse and Repeat back to 2nd base

    Mosey to the playground

    Quin Check – 5 exercises 5 times: Mosey to a wall complete 5 Donkey Kick then mosey back, Smurf Jacks, WWII Sit-Ups, SSH’s, Pull ups

    Mosey back to the parking lot

    4 MOM – Each PAX lead an IC exercises and YHC finished with a 45 sec Superman

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Wow can’t believe its been 5 years since May 21st 2016 when YHC join The Carpenter and Abacus for his first workout. Turns out YHC’s first post was downrange while on a Men’s Retreat with these fellas. I was hooked from the start and haven’t looked back since.

    Today’s workout featured mostly what we did that Saturday morning in Williamsburg, VA. Here is the link to that first workout: https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/

    Solid group this morning. Yard Sale brought the mumble chatter, The Carpenter brought the 4th F, and it was great to have Pick 2 join us who we haven’t seen in forever

    Tomorrow, YHC will wrap this week up with what hopes to be a great beatdown at the Pile tomorrow.

    SPIT ON THAT!!

  • Arm Day

    A beautiful Thursday awaited 6 noble warriors.  Summer beach time is near, and it is time for a pre-beach tune-up.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards & backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One man-Dora
      • 100 sit ‘n presses (5 sets of 20 reps with runs in between)
      • 150 tricep presses (5 sets of 30 reps with runs in between)
      • 200 lawnmower pulls (5 sets of 40 reps with runs in between)
    • Mary
      • Reverse crunches
      • Freddy Mercuries
    • COT with YHC taking us out

    Great work by the PAX.  Tons of mumble-chatter from the PAX today.  No counting, just chatting.  Good to see the comradery and fellowship.  Numbers in the West End continue to grow.  Good to see the PAX coming out.

    God is good all of the time!

    Attila